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How to Easily Lose Weight in Summers
Summer is back. Here comes the season in which you can shed off your extra pounds, you desired to lose for many months.
Summer is a good season to lose weight because unlike winter and rainy season, it doesn’t make you sluggish and lazy. In summers you can get up early and have a good time to exercise as early morning exercise helps to lose weight faster. Secondly, hot weather may help to suppress your hunger and make you less prone to binge eating, as most of us do in winter or rainy season. This way you can work out more and have good control of diet. So what can be your ideal diet to lose weight and be active without compromising your health? Here are few summer weight loss tips which may help you:
Drink plenty of Fluids: Hydration is the most important thing to remember in summer. This will help you to fight heat stroke and suppress your hunger. You can include low-calorie liquids like unsweetened lemon juice, green tea, ice tea, coconut water, buttermilk, etc. These beverages will help you to keep you cool and if you consume them before your meal it will help to cut down your calories too.
Avoid Sugary and soft drinks: On hot sunny afternoon you may want to have a chilled glass of aerated drink or juice; Beware this may add extra calorie to your diet which is increasing your weight. Also drinking chilled beverages results in slowing down your metabolism and thus result in weight gain.
Eat small frequent meals with lighter dinner: Eating small frequent meals are always advisable. You could have a heavy breakfast with a good ratio of carbohydrate and proteins along with fresh fruit. This will keep you going throughout the day. Your lunch can be moderate with a good amount of fiber-rich salads, while you can keep your dinner lighter by eating soups and salads.Eating salads and soup at night in summer make you feel fresh and prevent a gastric upset. You may prefer cold soup too. As a bonus, you can forget portion control when it comes to eating fresh fruits and vegetables. Rest in between meals you can drink your calories in the form of juices.
Treat yourself to a natural dessert: In summer we love to have chilled ice creams which are loaded with sugars and fats. Instead, you can replace it with frozen yoghurt, fruit salads, fruit Popsicle.
Avoid oily and fried foods: Avoid oily, fried and sugary foods for two reasons. First, they are high in calories which will result in weight gain, secondly, due to slow digestion in summers, it will cause gastric upset.
Include superfoods: Superfoods like chia seeds (sabja seeds in India), lemons, ginger, water containing foods like watermelons, pineapple, oranges, berries, grapes, cucumber, bell peppers, onion. Sabja seeds are rich in protein and fiber, also they have excellent cooling property. While other foods have highest water content and a good amount of vitamins and antioxidant which will help to combat stress-related weight gain.
Get out of the home and have fun: Summers being mostly a holiday season we tend to stay at home and just hang around. Instead of that we can just step out in morning or evening and play some interesting sports or outdoor games. This could make you stress-free and active.
You can follow above tips to lose weight but you may also require personal guidance since weight loss pattern and rate differs person to person.The miracle can happen this summer but the change should start with you.
Find more such interesting articles on my blog here: Nutrition Matter's Blog

When it comes to Radiant and Super Sexy looking skin, what you put in your body may matter more than what you put on your skin.
Simple Thumb Rule to Remember: Eat Right for Great skin
You will definitely think about how nutrition affects your internal health and your weight, but eating the right foods can also improve the quality of your skin. Beautiful glowing skin begins in your kitchen with the food you make. The saying is true that - you are what you eat.
I have listed down few food articles which would not only keep you looking young and give you a radiant complexion, but they will also improve your health and allow your body and skin to heal faster.
>>> Read Here about what you should eat to get soft, beautiful and glowing skin <<<

Originally Written at my Blog
Whenever you order shake or smoothie in a restaurant, you never know how it is going to affect your weight loss efforts. You tend to get tempted by the over sweetened Chocolate Orie or Brownie Shakes and end up consuming them which spoils the hard work you've put into your weight loss journey so far.
So I thought of sharing some amazing Easy & Healthy Smoothies, which you can have while on your weight loss journey. You can consider them as meal replacements as well.
I suggest you try these for a week and see how it really helps you shed those extra inches off from your belly
Don't Miss: Is Sugar Craving Spoiling your entire Weight Loss Journey? Read Here: Over come your cravings by following these simple Diet Tips
Smoothies are healthy food alternatives. It can be the best in weight-loss as they offer a ton of nutrition as well as protein and fiber to help keep you full until the next meal.
And if you are making it at home, you can get a pack of vitamins, minerals and satiating fibers which otherwise you would miss. Smoothie will never let you down.

Since our childhood we are told that breakfast is the most important meal of the day and you should always eat it like a king. Holding to be true, Breakfast actually is the first meal you have after night long fasting and is vital as it boosts up your metabolism to prepare you for the day.
What is important? Eating breakfast alone would not really help. You can't have a slice of a bread along with a coffee in the name of cutting your calories, this invades the body's mental and physical health for the day and you end up slowing the body's metabolism instead.
Metabolism is a the process in which our body converts food into energy. On digestion, calories give you energy to perform your daily activities. Your body requires this energy to help you perform various tasks like weightlifting to driving, breathing to even proper blood circulation or from your body growth to cell repair. The body starts dysfunctioning in all these tasks if your metabolism is slow. Thus Breakfast with proper and right food intakes becomes critical.
CLICK >>> Top Five Breakfast Options which can jumpstart your metabolism <<< CLICK

Our eating habits and growing stress levels make us suffer from Acid Reflux (Acidity) and HeartBurns almost every other day.
The moment we go through it, we start consuming medicines to get instant relief. Medicines like Analgesics, Mint Based Drinks, Sodas are commonly consumed self medications.
Simply changing your eating habits or the way you sleep may significantly reduce the issues of of heartburn and acid reflux and hence improving your quality of life.
What is an Acid Reflux? What causes Acidity?
Our body produced acid which aids breaking up the food you eat into smaller and simpler form. This basically is the process of Digestion, but when the acid from stomach gets pushed up to Esophagus - the pipe which carries the food from Mouth to Stomach, we start feeling a burning sensation inside accompanies with acidic taste in your mouth and excessive burping. This is called Acid Reflux which on prolong basis carried out Heart Burn.
In addition to heartburn, common symptoms of reflux include an acidic taste at the back of the mouth and difficulty swallowing. Other symptoms include a cough, asthma, tooth erosion and inflammation in the sinuses.
So, What can you do to avoid it?
Don't Overeat
Avoid eating large meals. Acid reflux usually increases after meals, and larger meals seem to make the problem worse.
Lose The Belly Fat
Excessive pressure inside the abdomen is one of the reasons for acid reflux. Losing belly fat would help you relieve some of your acidity symptoms.
Follow a Low Carb Diet
If you often suffer from Acid reflux or Heartburn then you should switch to a Low Carb Diet. The undigested carbohydrates cause the bacterial overgrowth and elevate pressure inside your stomach. This is one of the most common causes of acid reflux.
Limit Your Alcohol Intake
Drinking Alcohol may increase the intensity of Acid Reflux inside your stomach, also increasing and aggravating the symptoms of the cause at a very rapid speed. Take Plain Water instead of Wine along with heavy meals. If you suffer from heartburn, try to limit your alcohol intake, which might help ease some of your pain.
Limit Your Caffeine Intake
No doubt there is a very strong relationship between your coffee and your weight loss,
but if you have witnessed acid reflux after your coffee consumption then you either need to limit your Caffeine intake or alter the timing of consumption.
Chewing Gum
A few studies show that chewing gum reduces acidity in the esophagus. Chewing gum increases the formation of saliva and helps clear the esophagus of stomach acid. Mind you, over chewing of the same gum with mouth open can fill in a lot of gas.
Avoid Raw Onions
Eating a meal containing raw onion significantly increased heartburn & acid reflux compared with an identical meal that didn%u2019t contain onion. Raw onions also irritate the lining of the esophagus, causing worsened heartburn.
Limit Your Carbonated Soda Consumptions
Carbonated beverages temporarily increase the frequency of gas formation, which may promote acid reflux. If they worsen your symptoms, try drinking less or avoiding them altogether.
The main reason is the carbon dioxide gas present in carbonated beverages, which causes more gas formation in your food pipe %u2014 an effect that can increase the amount of acid escaping into the esophagus
Avoid Mint, If Needed
A few studies indicate that mint may aggravate heartburn and other reflux symptoms. High doses of spearmint may worsen acid reflux symptoms, presumably by irritating the inside of the esophagus
Elevate Your Head While Sleeping
For people who witness the reflux mostly during the night should actually elevate the head by either putting another pillow or by upgrading to elevation level adjusting beds. elevating the head of the bed is an effective strategy to reduce acid reflux symptoms and heartburn at night.
Don't Eat Anything for 3 Hours Before Going to Bed
Eating closed to your sleep time can actually aggravate the Acid levels inside your body leading you to higher chances of Acid Reflux or Heartburn. The body requires at least 3 hours to completely digest the food you eat, and hence you should consider that much of a gap.
Don't Sleep on Your Right Side
If you suffer from acid reflux during the night time then you should avoid sleeping on the right side of your body. When you lay on your right side, stomach acid covers the lower esophageal opening muscles which increases the risk of acid leaking through it and causing acid reflux.
This article focussed on small changes you can bring to your diet intake or sleeping pattern to help you avoid Acidity in your routine life. But it's dependent on the kind of food choices you make. For effective weight loss and easy & personalized diet planning, you should consult a dietitian.
Consult Dietician Ankita Gupta Sehgal, the best nutritionist in Delhi NCR. With her easy and straight from kitchen diet plans, it's very easy to achieve your health goals. Book your appointment online today or give her a call at 91 9873974659.
*You can pay in person, online via Wallets, Paypal, Net Banking or Bank Transfers.
Feel free to share your feedback or concerns in the comments section below. Share this your friends who have the acidity or heartburn problems.
This content is originaly writter at Dietitian Ankita Gupta Sehgal's Blog here.

Originally Published at Nutrition Matters
Tired trying different things? Disappointed with your heavy weight? Tried self control on food intake but still got negligible results? Blame it on your Slow Metabolism!
Don't Worry, You%u2019re not alone.
In fact, you may be one of the millions suffering a chronic, undiagnosed health issue. It%u2019s called hypothyroidism: a condition that pumps the brakes on your metabolism because the master gland%u2014your thyroid%u2014isn%u2019t functioning at its prime.
Many things can put you at risk for a sluggish thyroid, some of which you cannot control, like family history. Fortunately, you can control how and what you eat. And new research shows certain foods have proven potential in helping to improve thyroid health and boost the effectiveness of your metabolism master.
Here are a few food you can consume to fasten your Metabolism:
Apple
You%u2019ll need about four pieces of whole fruit daily to reap the benefits. Grapefruits, oranges and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best
Seaweed
Your car runs on gasoline, and your thyroid runs on iodine. Insufficient levels of the element inhibit the production of metabolism-regulating thyroid hormones; and since your body doesn%u2019t make it, it%u2019s an essential part of your diet.
Just two tablespoons of brown seaweed, or a few rolls of sushi every week will meet your need.
Hot Peppers
Eating hot peppers not only speeds up your metabolism, it also reduces cravings. This is related to its capsaicin content, a compound that stimulates the body%u2019s pain receptors, temporarily increasing blood circulation and metabolic rate. A strong pepper can actually stimulate up to 25% higher metabolic rate.
Whole Grains: Brown Rice / Oat Meals
Whole grains help us in stabilizing our Insulin Levels. This is because of the large quantity of complex carbohydrates and nutrients which stabilizes body insulin levels and also speeds up the metabolism.
Broccoli
High in calcium, Broccoli is also extraordinarily high in vitamins C, K and A.
One serving of broccoli will also provide you with plenty of folate and dietary fiber, plus a variety of antioxidants. Broccoli is also one of the best detox foods you can add to your diet. Read: Why is Broccoli called a Wonder Plant?
Green Tea
Scientifically proven, that the Green Tea extract can notably boost the metabolism, as well as offers a variety of other health benefits.
Green tea is quite tasty and it%u2019s also enriched with antioxidants that actively fight harmful intruders inside our body!
Spices
Spices are one of the best ways you can keep your metabolic rates at higher rates. The more effective are the more aromatic spices such as black pepper, mustard seeds, powdered onion and ginger. A study found that using spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet.
Vitamin D Enriched Foods
A deficiency of vitamin D can slow down our metabolism levels. The best source of Vitamin D is Sunlight, but because of our lifestyle, since we dont really get enough of it, we should consume more of foods like: fish, eggs, tofu, soya milk and mushrooms. These fulfill the body requirements for Calcium and them keep up the metabolism levels in the body.
Don't Miss, How Vitamin D help your body in various ways.
Fish
Oily fish are packed with omega-3 fatty acids which can increase your metabolism significantly. Fish oil can increase the levels of fat burning enzymes in your body.
Nuts & Seeds
Dry fruits are a powerhouse of energy. Nuts like almonds, Brazil nuts, walnuts and pistachios have numerous health advantages. Nuts are great sources of protein. Since protein has a high thermic effect your body will have to burn more fats to digest these. Seeds like sunflower seeds and flax seed also help in lifting your metabolism.
For those of you who have a sluggish metabolic rate, a slight change in your lifestyle can do wonders. It is seen that regular exercise builds up the basal metabolic rate. Walking and running can prove to be beneficial but there is nothing like strength training. As one loses fat and builds up lean muscles, metabolism gets a significant boost.
So, what changes would you make to your daily diet? Know a friend who has a slow metabolism rate? share this with your friends and leave your feedback below.
Consult a dietician today to help you manage your diet better with easy and fully customized diet plans starting from Rs. 2000 per month.
___
Regards,
Dietician Ankita Gupta Sehgal
91 9873974659
info@nutritionmatters.co.in

Originally written at NutritionMatters Blog
In ancient books of Ayurveda, the holy plant of Tulsi (Basil) has been given a lot of importance, purely because of it's benefits to human body.
In modern worlds these benefits have been researched and approved scientifically as well. in today's article I bring you, the Health Benefits of Tulsi or Basil to our human body
1. Fights Common Cold: Consumptions of Tulsi (Basil) Leaves helps in fighting cold and the fever due to cold. Just pluck a few fresh leaves, eat them raw of make a paste and have spoonful.
2. Helps in clearing Cough: Make a paste of some Tulsi leaves. Heat & strain it to get some fresh Basil Extract. Apply this extract on your chest to get instant relief from Cough and Chest Congestion.
3. Heals Sore Throat: Just add two leaves of Basil (Tulsi) while preparing tea and give the concussion a boil before adding milk. Brewing Basil in tea will give you instant relief from sore throat. Have it hot.
4. Remedy for Skin Disorders: The holy basil herb is a good home remedy for skin disorders that are in the initial stages. Leucoderma has been successfully treated with holy basil herb. Make a paste of holy basil with petroleum jelly and smear on the affected area. Repeat this twice every day for best results.
5. Treats Insect Bites: Out for a Picnic or for an outdoor game? got an insect bite? Even before you get your first aid kit, just pluck and chew few basil leaves, make a paste and apply it on the area on insect bite. This would give an instant relief and help in treating it, this is because of it's anti-bacterial properties.
6. Treats Oral Problems: Have bleeding gums? Just make a paste or few young Tulsi (Basil) Leaves and rub it gently on the bleeding gums. In case of a toothache, take Basil extract and apply it on affected tooth and dab with cotton to get some relief in pain.
7. Those Headaches: When you come down with a headache after a long day, use Tulsi extract to soothe it. Take a few drops of Tulsi oil on a wet cloth. Now place this on your forehead for relief. You can also take vapour to reduce headaches due to sinus inflammation.
8. For your Shiny Strong Hair: Tulsi oil has been used for the hair in India for ages. To use Basil oil for hair, bruise a few fresh leaves of basil. Add coconut oil to this and heat gently on low heat. Apply this on your scalp before going to bed.
Also Read: Why Sweet Potato (Shakkar-Gandi) is much more than just being sweet (Health Benefits of Sweet Potato. You'' be amazed to see the 4th benefit.
It's well said that Nature has a cure to a lot of problems, and so it's important to reply on a few simple things like Basil. Liked these tips or tried a few? Share your feedback in the comments section below. Don't forget to share these tips with your friends and family.

Lemon juice, especially, has several health benefits associated with it. It is well known as a useful treatment for kidney stones, reducing strokes and lowering body temperature. As a refreshing drink, lemonade helps you to stay calm and cool.
Lemon is high in Vitamin C which gives great boost to immunity to our body. If Vitamin c level is low, your body's self repair functionality takes a hit
It contains Potassium which stimulates brain and nerve function. Potassium helps increase red blood cells production and controls blood pressure as well
Lemon is known to balance the ph level in your body; The function of ph level in our body is to balance between acidic and alkaline state of the body. When our body becomes more acidic state it breeds sickness and disease. Take lemon juice which is alkaline in nature which would help your body to come come back to normal
It helps in Weight Loss; Losing weight is most difficult things and probably the reason you're here on this website. The more the alkaline diet tends to make loss weight faster
Lemon helps in digestion as it helps in production of bile juice which helps in soothing and normalizing the digestive process
Don't Miss: People with High Blood Pressure, check what to all eat to lower your Blood Pressure, naturally: https://goo.gl/w31TmF
Interested in customized diet planning or weight management solutions? Book Your Appointment Online, or call me at 91 9873974659.

When it comes to dieting, lose those extra kilos; the single most effective way to lose weight and maintain health is by making quick lasting lifestyle changes. Clean eating is a lifestyle that puts the boot to processed, packaged foods dripping with salt, sodium, and unpronounceable ingredients.
It focuses instead on natural, nutrient-packed foods that let your body run the way it%u2019s supposed to. Change how you look and feel with our clean eating tips:
Should have frequent and small meals.
Have at least 2-3 litres of water a day.
Have at least 7 hours of sleep daily.
Limit the intake of sweetened drinks like colas, juices, etc
Vegetables - all seasonal vegetables are allowed except arbi.
Fruits - all fruits except mango and chiku are allowed.
Oil %u2013 Not more than 3-4 Tbsp of oil (including ghee) in a day.
Do not add extra salt in salads, curd, fruit salad. Avoid papad.
Always use low fat milk and its products.
Any form of physical activity like walking, jogging, dancing, yoga etc for atleast 40 mins for days a week is highly recommended.
Choose multigrain / wheat bread
Limit your sugar intake to not more than 2 tsp a day.
Jeera , methi and dhaniya water : soak 1/2 tsp of each in a glass of water overnight. Boil The water in the morning , strain let it cool and drink.
Bran Roti is half atta and half wheat bran.
Misi Roti is half atta and half besan.
Try this at home and leave your feedback in the comments section below. Don't forget to subscribe to our Facebook Page or Instagram Handle, we have some awesome tips for you there.

Trans fats are the type of fats which are rarely present in natural form but can be created artificially. It is naturally present in animals like cattle and sheep in small amounts.
Today The Largest Amount Of Trans-Fats Are Being Produced Artificially By The Processed Food Industry. Vegetable Oils Are Treated To Convert Them Into Semi Solid Fats Which Have The Right Consistency To Replace Animal Fats Like Butter And Lard And That Too At A Much Lower Cost. Since These Trans-Fats Are An Inexpensive Alternative, They Are Used In The Fast Food, Fried, Processed Foods And Baked Good Industries.
Apart from imparting right flavour and texture, they also give processed foods higher shelf life.
Health implications of Trans-Fat
1. Increase the bad LDL cholesterol
2. Decrease the good HDL cholesterol
3. Leads to plaque formation in arteries
4. Increase other health risks like cancer, diabetes and obesity.
Check your Food Labels
1. Zero Transfat â€“ means may be some trans fat. FDA allows food with 0.5 gms of trans fat per serving to be called as Zero Transfat
2. Labels that say â€œcontains partially hydrogenated oilâ€ means it contains trans fat.
Trans-fat is present in:
1. Cookies, pastries, Donuts, cakes, biscuits
2. Fried foods
3. Frozen foods
4. Microwaveable popcorn
5. Muffin
6. Frozen chicken and noodles
Healthier snack alternatives
1. Fruits and vegetables
2. Whole grain products with hummus or yoghurt dip
3. Lean meats
4. Oily fish like salmon
5. Steamed snack items like Idlis, dhokla, upma and poha

Ever wondered why despite of the increasing awareness about health and fitness, with health clubs at every corner of the city, there is increasing plethora of diseases mainly obesity and its implications like diabetes, hypertension, insulin insensitivity etc. The answer might lie in the fact that in-spite of all the awareness, people are still hooked on to processed foods like breads, pasta, ready to eat foods, packaged juices and many more. This is probably because of the lack of time, increasing pressures to meet deadlines etc that people find it convenient to grab ready to eat foods.
A lot of processed foods are termed as White foods. White food refers to the category to foods which are white in color and that have gone through processing and refining, stripping them off their Fiber, and more importantly their Vitamins and minerals bleaching their colors etc. White food can also be termed as â€œSimple or bad carbsâ€. All carbs are not devil but processed, manipulated, bleached carbs are â€“ which get turns â€œWhiteâ€in color after processing.
Under this category comes the following foods:
Refined Flour (maida),table sugar, white rice, bread, pastas, semolina (sooji), corn starch.
The myth that surrounds a lot of people is that Milk and its products, onions, cauliflower, potatoes, bananas also comes under this category of white foods posing similar health issues as processed foods does. But its important to mention here that natural, unprocessed white foods have their fiber, and other nutrients intact making them â€œGood Carbsâ€.
Since White foods (refined foods) are simpler in their structure, the energy stored in them is released very rapidly with the sudden surge of insulin in our body. The high energy released is not utilized by the body leading to its storage primarily as body fat. And eventually increases the craving of more energy dense, carbohydrate rich foods. Contrary to this, unprocessed foods are higher in volume and thus filling which keeps the hunger pangs away for a long duration.
The possible health hazards of consuming White foods are:
Excess insulin (released after consumption of bad carbs) promotes the storage of fat, leads to rapid weight gain, elevated triglyceride level, and chances of developing insulin insensitivity
Therefore, always include brown rice, whole grain breads, whole wheat pastas, multigrain and whole grain flour instead of their unhealthy counterparts.

In recent times, Broccoli is gaining all the attention it had always deserved for its many health benefits, with loads of nutrients in every bite. Broccoli belongs to the cruciferous family, family of cauliflower and cabbage. It can be steamed, stir-fried, added to pastas, to soups, or can be consumed raw to get the host of nutrients.
Broccoliâ€™s noteworthy nutrients include:
Vitamin C â€“ One cup of boiled broccoli contains as much Vitamin C as one orange contains, according to the USDAâ€™s nutrient database. Vitamin C as antioxidant help combat cataracts, heart diseases and many cancers. Also, vitamin C along with vitamin A increases bodyâ€™s immunity towards common cough
Potassium â€“ High levels of potassium along with calcium and magnesium helps regulate blood pressure. It can be included in diet
Vitamin A â€“ Broccoli contains powerful photochemical antioxidants mainly as beta carotene which is known to keep eyes healthy
Calcium â€“ Calcium present in broccoli is an important source of calcium especially for lactose intolerant.The calcium in broccoli is quite comparable to that present in a glass of milk, and thus helps in combating osteoporosis
Fiber â€“ About a cup of broccoli provides us with 4gms of dietary fibre. Thus aids in digestion, prevents constipation, keeps bowel movement active, maintains blood sugar
With just 30 calories in one cup of chopped broccoli and a dozens of other nutrients, broccoli is a must have in our diets. Add it in your soups, pastas, salads, or have it stir fried, steamed or try the following lips smacking recipe:
Baked Broccoli with Cottage Cheese
1. Put small cup of sweet potatoes,
2. Â½ cup of sliced bell peppers,
3. 7-8 cubes of low fat cottage cheese,
4. 1 cup of chopped broccoli,
5. 2 garlic cloves in a baking tray toss
6. 1 tsp of olive oil, and salt and pepper.
7. Roast at 400 degree F until tender.
8. Squeeze lemon to add zing to the dish

Nutrition plays a crucial role in diabetes care. Eating with right amount and type of carbohydrates, proteins and fats, along with fiber, vitamins and minerals is essential for maintaining a steady blood sugar levels. Other factors of lifestyle like staying active, getting adequate sleep and minimal stress also play an equally important role.
Hypoglycaemia (low blood sugar levels) and Hyperglycaemia (high blood sugar levels) are the two complications of diabetes which can make the diabetes management difficult. This can be managed by the choosing the right kind of dietary pattern and healthy and active lifestyle.
Therefore, it is advised to:
Increase the intake of low Glycemic Index (GI) carbohydrate foods. For example, low GI foods are oats, wheat bran, whole grains, oat bran, grounded wheat (dalia), brown rice
Increase fruits and vegetables intake. These can be included in the salad form as a mid-morning or mid-evening snack. Fruit juices must be avoided, as they are concentrated form of sugar
Reduce saturated fat intake. These include whole milk and milk products, meats, butter, fast foods etc. Opt for healthy fats like found in nuts, olive oil, oily fishes, sunflower oil, flaxseeds and canola oil
Reduce sugar intake in the form of sweets, candies, chocolates, ice-creams, cakes, cookies, custards etc
Reduce salt intake.
Each meal should be a combination of low GI carbohydrates, good quality protein, and a dash of healthy fats as mentioned above.
Eat at regular intervals with 3 main meals and 2-3 mini meals in between. This ensures that the blood sugar levels remain steady and chances of hypoglycaemia and hyperglycaemia are minimized
Limit alcohol consumption.
Stay active throughout the day. Start with an exercise regime now. Also, do have a pre-workout meal in order to avoid chances of hypoglycemia

Winter is the time when people cherish food for several reasons, be it the seasonal availability of certain food items and their unique flavor, color, taste, etc. Also, during winters we need to add food that warm us and helps to build immunity to fight against common cold, cough and flu.
This season brings with it hearty winter greens like palak, methi, sarson, muli and high energy and protein grains like Bajra and makki which are loaded with warmth giving quality.
All this calls for higher intake of food leading to more calorie intake than usual. Here are some winter foods with high nutritional value coming in a low calorie package.
1. Methi leaves: In winters, methi leaves are available in abundance and are fresh. It is an excellent source of folate, vitamin A, B6, C, and K. It is excellent in boosting immunity during the winter months. Methi instantly increases body heat which is perfect for cold days. Methi also helps in lowering the cholesterol and control diabetes. It can be consumed in many ways either make a parantha out of it or a subzi, its goodness remains there.
â€‹
2. Citrus fruits: Citrus fruits especially orange and grapefruit are at their juiciest in the wintertime. Loaded with vitamin C. Citrus fruits are also rich in flavonoids, which are known to boost â€˜goodâ€™ HDL cholesterol and lowering â€œbadâ€ LDL cholesterol and triglycerides.
3. Carrot: It is the â€œpowerfoodâ€ of winters, packed with vitamins and minerals like vitamin A, C, K, and B8, beta carotene, folate, potassium, iron, copper, and manganese. Good for vision as it is a good source of vitamin A. Pectin present in it lowers the cholesterol levels. Carrots are known to possess anti cancer properties. Try to have a glass of carrot juice daily.
4. Hot soups: Nothing is better than a bowl of hot soup during chilly winters. Less in calories, higher in nutrients, satisfies the taste buds, provides heat to your body. What else can be a better appetizer than even a simple tomato soup or chicken soup.
5. Ginger: Ginger acts as an antioxidant. It makes your immune system strong. It is an excellent remedy against cold and flu especially when taken with honey. It boosts the metabolism and keeps the body warm. A hot cup of ginger tea is the best way to protect from winter chills.
Letâ€™s gives this winter a healthy break by adding above mentioned foods in our diet.
This article was orginialy posted at www.nutritionmatters.co.in

Are you dreading the Menopause? Thereâ€™s really no need as good nutrition and lifestyle changes can make a big difference.
Every women experiences different menopause symptoms like hot flushes, mood swings, dry skin, weight gain, nausea, night sweats and osteoporosis. Some factors and symptoms related to menopause cannot be avoided. However, good nutrition might help make years around menopause a little more comfortable.
Eat fruits and vegetables: Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet. Fruits and vegetables contain a chemical called as â€˜Phytoestrogenâ€™ which is similar to estrogen in its structure and supposed to mimic or act as weak estrogen in human bodies. And thus able to subside some of the discomforts caused due to low estrogen during menopause. Include plums and prunes, strawberries, apples, tomatoes, pears, grapes in your daily diet.
Get enough Calcium : Consuming two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day. Due to poor absorption and increased excretion of Calcium through our bodies, it is important to pay attention to the adequate intake of Vitamin-D and protein which can counter these problems.
Rev up your Iron intake: Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.
Drink plenty of Water: This will help you stay hydrated. As a general rule, drinking eight glasses of water every day fulfills most everyoneâ€™s daily requirement.
Eat adequate Fiber: Most adult women should get about 20-25 grams of fiber a day. Eat foods high in fiber such as whole-grain breads, cereals, pasta, brown rice, fresh fruits, and vegetables.
Choose your fats wisely: Top of Form Stay away from saturated fats present in whole milk and its products, butter , fatty meats, ice-cream , cheese etc. Saturated fats raises cholesterol and increases the risk of heart diseases. Also, limit the intake of cholesterol to 300 mg or less per day. Rather opt for heart healthy Omega-3 and 6 fatty acids present in Flaxseeds, walnuts, almonds, olive oil, fish, cod liver oil etc. The fatty acids, proteins and calcium present does not only keeps the heart healthy but also keep one away from the inflammation of joints and osteoporosis which is the most probable conditions seen during menopause.

I am sure losing weight would definitely be on your new year resolution list. So are you counting calories, working out , or looking for a short cut??
Anyone looking for a shortcut to weight loss might be tempted to try one of many supplements that claim to burn fat and boost metabolism . I have seen many fitness instructors insisting on their clients to have a shot of black coffee several times during the day.
The common & not so exotic ingredient in all of these is Caffeine. Caffeine has a strong reputation as a weight loss aid.
But what actually caffeine do to your system and is there is any supporting , well-designed studies showing caffeine to be any sort of silver bullet against flab?
Although research about the connection between caffeine and weight isnâ€™t definitive, there are several theories about how caffeine might affect weight, including:
1. Caffeine act as a diuretic , which means people taking large doses might shed some weight through water loss, which is quite temporary and certainly not the kind of weight loss most users are looking for.
2. Calorie Burning: Caffeine may stimulate thermogenesis â€” one way your body generates heat and energy from digesting food. But this probably isnâ€™t enough to produce significant weight loss.
3. Appetite Suppression: Caffeine may reduce your desire to eat for a brief time, and actually makes you hog and develop cravings in the later stages of the weight loss program.
Without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight. Certainly its not going to be as effective as a 30 min of exercise.
Use this guide for the amounts of caffeine in products:
â€¢ One mug of instant coffee: 100mg
â€¢ One mug of filter coffee: 140mg
â€¢ One mug of tea: 75mg
â€¢ One can of cola: 40mg
â€¢ One can of energy drink: 80mg
â€¢ One 50g bar of plain (dark) chocolate: around 50mg
â€¢ One 50g bar of milk chocolate: around 25mg
Caffeine is found in many beverages, including coffee, tea, energy drinks and colas; in products containing cocoa or chocolate; and in a variety of medications and dietary supplements, including supplements aimed at weight loss.
Also, too much caffeine can cause jitteriness, anxiety, spikes in blood pressure and rapid heartbeats in some people. So restrict yourself to not more than one cup of coffee a day.

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Dietician in New Delhi

Dietician Ankita Gupta Sehgal is one of the best dietitian in West Delhi near Rajouri Garden, Punjabi Bagh, Kirti Nagar, Mansarover Garden, New Delhi. She has over 9 Years of experience in Weight Loss Management, Nutrition & Dietetics. She is also providing her services in Gurgaon, Delhi- NCR. Dietician Ankita Gupta Sehgal is one of the best & Famous Nutritionist in West Delhi. She is helping people to reach to their health related goals with her Health diet & Healthy lifestyle. Online Diet consultation, online diet charts, online diet plans provided for many services like weight loss, diabetes management (diabetic diet), weight gain diet, Diet for Cholesterol , Therapeutic Diet, Sports Specific Nutrition, Hair & Skin Nutrition Package, Healthy Heart Diet, Diet for GYM Goers & other disease management. You can consult her online or make a visit to her diet clinic near Rajouri Garden, at Mansarover Garden, West Delhi, Delhi.